What is Broccolini? Health Benefits and How to Eat Them

Broccolini, sometimes known as tenderstem broccoli or baby broccoli, is actually a cross-breed of broccoli and gai lan, or Chinese broccoli. It has long, tender stems ending in florets that sometimes open out into tiny yellow flowers, and a mellow, nutty, slightly sweet flavour.

While its parent veggies have been on the menu for thousands of years, broccolini is a much more recent addition to the brassica family, first finding its way into stores in the mid 1990s. It was developed by the Sakata Seed Company of Yokohama, Japan and was created using hybridisation rather than gene-splicing, so broccolini is not a genetically modified (GM) food.

Health benefits 

Like all cruciferous vegetables, broccolini is packed with nutrients and may have several health benefits when eaten as part of a balanced diet.

It is high in vitamins A and D, both of which can help to maintain immune function and promote healthy skin. Vitamin A is also important for healthy vision, and can reduce the risk of macular degeneration, a leading cause of blindness.

Broccolini is a good source of calcium and magnesium, both of which can help regulate blood pressure, while calcium is also important for healthy bones. It is high in antioxidants, including sulforaphane, which protects against oxidative cell damage that can lead to chronic diseases like cancer.

Broccolini is also a good source of plant-based protein, with the same protein content as rice, gram for gram, and around half the calories. It is high in fibre, too, which can help to maintain a healthy digestive system.

Broccolini vs broccoli 

Broccolini shares many attributes with broccoli. They have a similar flavour, and both are highly nutritious. But there are also several key differences. Broccolini has a slightly sweeter flavour, with none of the bitterness of broccoli, and small, edible leaves courtesy of its other parent, gai lan. It has a slimmer, more tender stem, which means that the florets and stalk cook at roughly the same rate.

How to prep broccolini

Because broccolini is so tender, there’s very little you need to trim. Simply take a sharp knife and cut away the bottom third of the stem, then cut the larger bunches lengthways into smaller pieces so that everything cooks evenly. You can leave the leaves attached, as these are also edible. Wash your broccolini pieces well, and pat dry with a clean towel.

How to cook broccolini

Broccolini can be cooked in a variety of different ways. Sautéing and steaming are great for accentuating it’s tender, succulent texture, while roasting and grilling add a delicious char to the ends.

Sauté broccolini with oil or butter for 10 minutes over a medium-high heat. 

Steam broccoli over a medium heat for 5 minutes.

Roast broccolini in olive oil at 425°F for 10-12 minutes. 

Grill broccolini on a medium-high heat for 5-6 minutes. Use a grill plate to avoid losing broccolini between the bars.

Garlic broccolini

Tender broccolini sautéed in garlic oil makes a simple but delicious side dish. 

Ingredients

Broccolini,

900g

Extra-virgin olive oil,

4 tbsp

garlic cloves,

4, diced

Red pepper,

1 tsp, crushed

Salt,

to taste

Preparation 

Fill a large pot with water, add a little salt, and bring to the boil.

Add the broccolini and simmer for 5 minutes, or until the broccolini has an al dente texture. Drain, and reserve ½ cup of the cooking water.

Take an extra large skillet and add the oil, garlic and red pepper. Cook on a medium heat for 1 minute until fragrant, then turn up the heat and add the broccolini. Toss well, so the broccolini is well coated by the oil, then add the cooking water, and cook for a further 2 minutes, tossing occasionally. 

Sprinkle with a little salt, and serve.

Roasted broccolini 

Try roasting your broccolini for an irresistible crispy-but-tender texture.

Ingredients 

Broccolini,

500g

Extra-virgin olive oil,

2 tbsp

Salt, 

to taste

Black pepper,

to taste

Red pepper flakes,

to taste

Preparation 

Preheat your oven to 425°F.

Arrange the broccolini on a large baking sheet and drizzle with olive oil. Add a good pinch of salt, pepper, and red pepper flakes and toss to coat. 

Roast for 30 minutes, until the stems are tender, and the ends slightly crispy.

Broccolini pasta

A healthy and delicious weeknight meal that’s ready to eat in just 15 minutes.